Dr. Ajesh Raj Saksena


A Step-by-Step Guide To Quitting Smoking

Quitting smoking can be quite a challenge. It is not easy to get rid of the addiction, but there are some steps that you can take to make the process easier.

1. Set a date and stick with it

2. Plan your quitting strategy

3. Get rid of triggers

4. Stay busy and focused

5. Read books and spend time with your family and children

Step-1: Set a date and stick with it:

Quitting smoking is difficult for many people. It is not easy to give up such a dependency on cigarettes. But, if you are serious about quitting smoking, you must set a date and stick to it.

The first step in quitting smoking is deciding when you want to stop smoking. If you can’t decide on a date, pick a day that will work best for your schedule. Try not to make a date too far in the future because this might cause some anxiety and make it harder for you to stay committed.

Step-2: Plan your quitting strategy:

The next step is to plan your quitting strategy, like decreasing the number of cigarettes you smoke daily, exercising, yoga, etc. Plan choosing where and how you want to quit smoking; some people find it easier if surrounded by supportive friends or family members who encourage them not to smoke. Others prefer quitting at home with their pets or other loved ones. Whatever you choose, it will be much easier if you have people rooting for you and encouraging your success.

Step-3: Get rid of triggers:

Smoking triggers are the things that prompt a person to smoke. These can be external triggers, such as seeing someone smoking and smelling cigarette smoke, and internal triggers, such as feeling stressed, tired, anxious, and bored.

There are many ways to get rid of smoking triggers. Such as

– Avoid smokers altogether 

– Stay away from places where people are more likely to smoke.

– Remove cigarettes from your home, vehicle, pockets, desks, and workplace.

– Use chewing gum so that you feel better.

Step-4: Stay busy and focused:

There are many ways to stay focused and busy, such as

– Take a healthy habit like exercise, yoga, or morning or evening walk. 

– Organize a dinner or movie with your family. 

– Get connected with non-smokers and spend time with them.

– keep your surroundings clean and fresh with flowers and more.

Step-5: Read books and spend time with your family and children:

You can eliminate smoking by spending as much time as possible with your family and children. Spend time with them on weekends, make dinner plans or engage in playing with your children or pets. Assist your children with their education and homework. Get focused and eliminate smoking thoughts by reading books and magazines and listening to good music. 

Make sure to implement your plan for quitting, get focused, and ask your family and friends who do not smoke to support you.

Benefits of quitting smoking:

● Improves health and life expectancy

● Lowers risk of 12 types of cancer

● Lowers risk of cardiovascular diseases

● Lowers risk of chronic obstructive pulmonary disease(COPD)

● Lowers risk of poor fertility

● Results in clean mouth and brighter smile

● Decreases Heart Risks

● Stops Lung Damage

● Results healthy lifestyle

There are a lot of benefits to quitting smoking, which is good enough to make us consider quitting. When you smoke, you risk your life and your loved ones and expose them to the smoke passively. Your health is vital to your family, and you should also take care of it. When you recognize the risks of smoking and quit, quitting can be more beneficial.

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